Phyx Physiotherapy & Pilates

S W I M M I N G Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your lower back mobility and strength and balance 🤓 focus on 💪 wrists positioned underneath shoulders, knees positioned under hips (box position) 👀 eyes look between finger tips (not down at your legs) ☯ keep trunk balanced and do NOT rotate as you straighten one leg and the opposite arm 🔁 repeat 10 x reps 💥 if you have pain in your wrists, try rolling up a towel and using that for support read the full post here Swimming

This video is not for the faint hearted 😅 (we warned you!) This is the bees knees 🐝 of dry needling for us physios - if we get muscles twitching we are VERY happy people 😁 Upper Traps get quite tight for many reasons 📍 stress 📍 prolonged sitting looking at a computer screen 📍 heavy weight training at the gym Needling like this is an incredibly effective way to release tension and trigger points 🙌 Yes, you may feel a bit battered and bruised 🤕 after but it should only last for 24 hours https://www.youtube.com/watch?v=cbHaKy1FjRQ Want to read more about Dry needling?? Check out the blog, link below! https://ift.tt/2KIH9cx read the full post here Patient's upper trapezius muscle twitching with Dry Needling

T E A S E R P R E P Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for core and hip flexor strength ❌ STOP if you have any back pain 👀 focus on ❗ keeping a spine straight (no slouching!) 🤲 gently hold behind your knees ⚠ keep thighs parallel as you lightly tap your toe on the floor and return it 🔁 repeat 4 x reps on each side, for 3 sets ✨ if level 1 gives no pain or discomfort, try level 2 (hands HOVER with palms facing down 🙌 ) for a challenge! 🔁 repeat 4 x reps on each side, for 2 sets read the full post here Teaser Prep

TENNIS ELBOW? A great exercise to build strength through your forearm muscles. Simply roll up a small towel. Squeeze, pause, repeat x20. Stop if pain 💥 More info 👇 http://bit.ly/2Y3BReM read the full post here Towel Squeezes

DO YOU HAVE A TENNIS ELBOW? Have you been told to use a tennis elbow brace but not sure how to use it properly? Are you wondering where that gel pad goes? We often have clients who have picked up a brace from a friend and used it with the pad in the wrong area. Watch this short video to find out how to put your brace on to give your elbow the most relief. More info at http://bit.ly/2Y3BReM read the full post here How to apply a tennis elbow brace

This week is World Continence Week - a topic that a lot of us don't like to talk about 🙊 Today's post is for all those Mumma's to be and their Pregnancy 🤰 It is SO important to have a strong Pelvic Floor before giving birth, its not just something to work on after your baby is here. Have a read through the information regarding these issues from our friends at Continence Foundation of Australia and check out the app! A great reminder to do your exercises 😝 read the full post here Continence Foundation of Australia

SORE ELBOW? 😫💥 Tennis elbow occurs when the muscles on the top of the forearm are overused from repetitive movements, particularly twisting and gripping. Read more 👇 read the full post here Getting to Grips with Tennis Elbow

G L U T E P U M P S Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for you 🍑🍑 (bottom!) ❌ STOP if you have any lower back pain 👀 focus on ⭐ keeping your knee at 90degrees and ankle flexed ❌ NOT arching your back as you pump your leg up 🔁 repeat 10 x reps on each side ✨ try ADDING a band for an extra burn 🍑 🔥 OR pulse your leg at the top of the movement for the count of 10 ! 🙌 read the full post here Glute Pumps

Calf Raises on a Towel ⚠️ you NEED to build up the load to you plantar fascia for it to get better (it is not all about stretching) 🦵 Place your toes on the edge of a rolled up towel (add a ball between your ankles to keep your heels in line) ☄️ it is all about the PACE you perform this exercise ⬆️ take 2 seconds to raise up onto your toes 🤚 HOLD it here for 3 seconds ⬇️ take 2 seconds to lower down Try for 10 repetitions, and slowly build up over time 👉👉 P R O G R E S S I O N Here is how to take this exercise to the next level - SINGLE LEG! Same deal as above (without the tennis ball obviously 😝) ⭐ Raise for 2 sec, HOLD for 3 sec, lower for 2 sec. Want more info about plantar heel pain, have a 👀 at our blog http://bit.ly/2XCr3UN read the full post here Calf Raises on Towel

Toe Curls 👉 PROGRESSION for Plantar Fasciitis (or Plantar Heel Pain) Managing the isometric holds okay? Wondering what the next step is? Try this 👣 🤧 grab a tissue 🦶 place the tissue underneath your toes 🤜 scrunch the tissue and grab hold of it, move it to one side and release. Repeat to the other side. 🔁 repeat 10x to EACH side Want to learn more about plantar heel pain? 👉 http://bit.ly/2XCr3UN read the full post here Tissue Scrunches

Toe Curls 👣 A great exercise to do if you have plantar heel pain (or plantar fasciitis) Isometric exercise has been shown to be effective in providing immediate pain relief. Try this one! ➡️ Keep your heel down ➡️ Curl your toes ⏳ HOLD it for 30 seconds 🔁 Repeat it 3 x with 1 minute breaks between reps Want to read more, check out our blog 🤓 http://bit.ly/2XCr3UN read the full post here Toe Curls

P L A N T A R H E E L P A I N 💥 💁‍♀️ Sometimes still referred to as plantar fasciitis Check our latest blog (link below) 👇 to find out all you need to know about it! Tune in 👀 over the next few days as I (Bec) take you through some exercises that you can do to reduce your pain and build up strength in the heel and its surrounds! http://bit.ly/2XCr3UN read the full post here Plantar Fasciitis: Causes, Symptoms and Treatment of Plantar Fasciitis

L E G S T R E T C H (progression) Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your pelvic stability, lower back and core strength 💪 ❌ STOP if you have any shoulder, neck or back pain 👀 focus on keeping a neutral spine (don't increase the arch in your lower back) as you straighten one leg and lengthen the opposite arm and return it to tabletop. 🔁 repeat 8 x reps on each side ✨ if level 1 gives no pain or discomfort, try level 2 (both arms overhead 🙌 ) for a challenge! 👀 focus on smooth and controlled movements, and still maintaining a neutral spine 🔁 repeat 4 x reps on each side read the full post here Leg Stretch Progression

Planning on a hike, friendly game of tennis, or 18 holes this long weekend? 🏃‍♂️ 🎾🏌️‍♀️ We just added the Anti-Pronation Taping Technique (Rigid Tape) to our Follow-Along Videos page 🙌 This taping technique helps to support the arch and prevent the ankle from rolling in (pronating). If your physio has used this technique on your ankle and you need to put fresh tape on before a game/hike/other, use this instructional video to help guide you so you can perform at 💯 More taping videos at 👇 http://bit.ly/2VmAYjg ** Please don't use this taping technique if your physio hasn't instructed you to 😝 read the full post here Anti-Pronation Tape For Arch and Ankle Support

***Preventing hip pain in pregnancy 🤰💥 🙅‍♀️*** One of the keys to preventing hip pain in pregnancy is strengthening your hip and leg muscles to help with all the changes your body is about to go through! This bridging series (video sped up 4x speed) is a great way to keep you glutes and hamstrings strong. Appropriate in your first trimester and up until you feel comfortable (usually around 16-20weeks). If you have hip pain or are trying to prevent it during pregnancy, you can find more info here 👇 http://bit.ly/2wE37oe read the full post here Bridging Series

Do you get hip pain when laying on your side at night now that you're pregnant? Here's a quick tip to help ☺️ Check out our blog for even more tips 👇 http://bit.ly/2wE37oe read the full post here Lateral Hip Pain In Pregnancy

Lots of women experience lateral hip pain at some point during their pregnancy🤰 . Keeping your hip and core muscles strong helps to prevent or manage pain. . This Clam Series is great for lateral hip strengthening and is appropriate during your entire pregnancy 🤰 . Add a theraband around your knees to feel a greater burn in your 🍑 . Check out our blog - Hip Pain In Pregnancy: Causes & Treatment for more info. (courtesy of our physio Bec) 👍🏻 #AdelaidePhysio #AdelaidePilates #MumsOfAdelaide #PhyxPhysioPilates read the full post here

New blog out by our amazing physio Bec! 🙌 Everything you need to know about lateral hip pain in pregnancy! ✅ Causes ✅ Do's & Don'ts ✅ Prevention A few great exercises to prevent and manage hip pain coming over the next few days! #staytuned read the full post here Hip Pain In Pregnancy: Causes & Treatment

L E G S T R E T C H Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your pelvic stability, lower back and core strength 💪 ❌ STOP if you have any shoulder, neck or back pain 👀 focus on keeping a neutral spine as you straighten one leg and lengthen the opposite arm and return it. 🔁 repeat 8 x reps on each side ✨ if level 1 gives no pain or discomfort, try level 2 (both arms overhead 🙌 ) for a challenge! 👀 focus on smooth and controlled movements, and still maintaining a neutral spine 🔁 repeat 4 x reps on each side 👓 Keep your eyes open, next week we will put up the progression to this! read the full post here Leg Stretch